The Ant Hill (Stranahan Elementary)
Loading Map....
Date/Time
Date(s) - 05/28/2020
5:30 am - 6:15 am
The Q:
Hustle
Location
Stranahan Elementary
Categories
Bootcamp Style Beatdown enjoying everything nature has to offer. This site offers a Playground for pull-ups, a large field full of …you guessed it…ant hills, and secret access into one of our best MetroParks.
5/28/20
AO – Ant Hill (SCC)
QIC – Rubble
F3’s Mission: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Core Principals
Free of charge
Open to all men
Held outdoor, rain or shine, heat or cold
Peer led in a rotating fashion with no training necessary
End with a Circle of Trust (the “COT”)
PAX (16) – Ollie, Beaker, Side Show, Irish Spring, Goose, Hustle, Mole, TuPac, Colonel, Trinity, Dirty, Klinger, Ozzie, Mailman, Danica, Rubble
“The Ladders”
Fantastic morning at 55 degrees, light breeze.
The Goal for the beatdown was to duplicate the intensity of heavy weight lifting using only body weight. The theory is that one needs to complete a max nonstop set of a given exercise and then complete approximately 150% more reps after failure.
The parking lot of SCC was set up as a 9 step ladder and the PAX spread out to keep distance.
Ladder one was 9 stations of Merkins with a lunge walk to the next step. Rep breakdown was as follows: 10, 15, 20, 25, 30, 25, 20, 15, 10 – 170 reps total.
Indian Run around the parking lot as a recovery.
Ladder two was 9 stations of Starfish with a broad jump to the next step. Rep breakdown was as follows: 10, 15, 20, 25, 30, 25, 20, 15, 10 – 170 reps total 2 is 1.
Indian Run around the parking lot as a recovery.
Ladder two was 9 stations of squats with bear crawl to the next step. Rep breakdown was as follows: 15, 20, 25, 30, 35, 30, 25, 20, 15 – 200 reps total.
We finished with 35 Pickle Pointers as time was running out.
COT
The 6 –
Announcements
Prayer intentions
Thank you for the opportunity to lead. Lead well in whatever you do. Burn the Ships
Rubble